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Fitness system TABATA: benefits and contraindications to exercise

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Fitness system TABATA: benefits and contraindications to exercise
The contents

  • TABATA as a form of fitness: benefits and contraindications
  • Exercises the TABATA system for beginners
  • Sets of exercises for different muscle groups

To maintain a slim figure and nice athletic shape constantly developed a variety of techniques and programs involving exercise. Due to the heavy workload of most people is particularly strong demand for short but very productive programs that do not take much time. Such methods include the Protocol TABATA is a system where the duration of one cycle in 4 minutes. To maximize the effectiveness of training, it is important to choose the right set of exercises and to consider all nuances of technology.

TABATA as a form of fitness: benefits and contraindications

To train in the TABATA system, you can at home — it requires no special equipment and additional sports equipment. The basic rules of such fitness training are:

  • You need to perform more reps in the allotted amount of time.
  • Exercise should be with maximum efficiency, giving it to a complete loss of power.
  • Intense exercise for 20 seconds is replaced by 10 seconds of rest. You can use yoga techniques to achieve ultimate relaxation.
  • The cycle of loading and rest repeat for 4 minutes, thus, the athlete gets the ability to perform 8 different exercises per cycle.
  • As adaptation cycles in one workout you can increase.

For ease of training there is a special TABATA Timer designed for tracking periods of load and rest. You can download it from your smartphone or computer in the form of an app or use online. The beginning and end of each period, accompanied by an audible signal, which allows not to be distracted by the monitor in the course of employment. Some programs allow you to download music in the app by synchronizing it with periods of training.

The benefits of TABATA include the following facts:

  • workouts without needing a lot of free space;
  • classes available for home.
  • to master the program of any person;
  • training takes only 4 minutes;
  • a properly selected set of exercises allows you to tone muscles and strengthen the heart;
  • actively burns excess fat, increases stamina of the body;
  • you can choose any exercise, focusing on the goal.

Any physical activity has its contraindications, and TABATA is no exception. Contraindications include:

  • pregnancy;
  • heart disease;
  • atherosclerosis;
  • hernia;
  • varicose veins;
  • high blood pressure;
  • disease back and spinal column.

If necessary, the duration of the periods can be changed: some athletes use 40 seconds to load and 20 seconds of rest for their workouts.

Exercises the TABATA system for beginners

For the TABATA system, you can use 8 different exercises, and 1 or 2 that is repeated between them. For beginners it is recommended to psyche yourself up for success and be ready for heavy loads. The human body is not engaged in sports, has little stamina, so a reasonable option would be to use the following nuances:

  • elements of the program should be as simple in technique and does not require additional collaterals;
  • for the program, you can select 1-2 of the element from the list;
  • the first classes should not aim to perform a maximum number of repetitions, it is necessary to train at your own pace;
  • the intervals should be: 15 seconds to load and 15 seconds of rest;
  • in the process of training it is necessary to monitor the accuracy of breath — it should be deep and smooth, to ensure the flow of oxygen to the internal organs and tissues;
  • training days should alternate with days of recovery and rest.

When selecting a fitness program, you need to focus on problem areas, or you can choose to have studied the whole body evenly. Exercise can be as follows:

  • The legs can be worked out with squats, swings, lunges, jumps, hops and Jogging in place.
  • For the abdomen use a variety of crunches, twists of body and tilt.
  • To perform back bends, thrust, sit-UPS up in the position lying on his stomach.
  • For hands perform different swings, push-UPS, spins and kicks.
  • For buttocks choose Mahi standing on all fours and squats.
  • Before proceeding directly to four-minute cycle, you must complete a light workout that will warm up the body and prepare it to work. To complicate fitness program, you can use a kettlebell, dumbbell, jump rope. Before any training is not recommended for eating, as the high speed of the movements can cause discomfort and heaviness in the stomach.

    Sets of exercises for different muscle groups

    Flat tight stomach is the dream of many girls, therefore, to reduce the fat and strengthening the abdominal muscles, you can resort to the following set of exercises:

    • twisting with hands behind head;
    • the rise of the body to the feet held in the air;
    • drawing of the eight legs raised above the floor;
    • “Bicycle”.

    The cycle is repeated 2 times, each exercise do 20 seconds, break 10 seconds.

    To work out the leg muscles using the following exercises:

  • Put feet together, squat without lifting your heel from the floor.
  • Bred feet shoulder-width apart, the toes are directed in different directions. Squat, lowering the hips below the knees; the movement rise up on your toes.
  • Widely place feet, hands held folded in front of chest. Put my weight on the right leg, bending it at the knee at a right angle. Left leg fully straighten. Fixing the position for 1-2 seconds, move to the left.
  • Forward lunges (alternate legs alternately).
  • Widely spread your legs and from this position, perform a jumping up.
  • Jumping on one leg.
  • Alternating leg swings.
  • Regular fitness will quickly come in excellent physical shape and easily maintain it. As addiction complicate the program, using a variety of weights and exercise equipment.

    Uses photographs Shutterstock

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